<!--?xml version="1.0" encoding="utf-8"?--><html xmlns="http://www.w3.org/1999/xhtml" xmlns:epub="http://www.idpf.org/2007/ops"> <head> <meta charset="utf-8"/> <title>Yoga: Your Home Practice Companion</title> <link href="../Styles/stylesheet.css" rel="stylesheet" type="text/css"/> <meta content="urn:uuid:8eb24d12-18de-403d-966c-8fdc81962807" name="Adept.expected.resource"/> </head> <body> <div id="P034-036_Supportingthenervoussystem"> <h2 class="a_head" id="yoga857">Supporting the nervous system</h2> <p class="a_head_intro_text" id="yoga858">Yoga works on the nervous system, keeping it in balance so that you feel better able to deal with the unavoidable stresses that are part of daily life. The order of the <a href="../Text/P042-043_Chapter002_Opener.xhtml">12 basic poses</a> and the focus on posture, breathing, and relaxation in each asana help the nervous system function, leading to a sense of complete relaxation and rejuvenation.</p> <div class="container" id="yoga859"> <h3 class="b_head" id="yoga860">What is the autonomic nervous system?</h3> <p class="body_text" id="yoga861">The autonomic nervous system fine-tunes the activities of the vital organs of the body, such as the heart, as well as the respiratory, digestive, and <a href="../Text/P037_Yogaandtheendocrinesystem.xhtml">endocrine systems</a>. It also governs <a href="../Text/P018-019_BoostingSelf_healing.xhtml">homeostasis</a>. This system functions involuntarily, ensuring that nerves transmit messages between the brain and organs, muscles, and glands, through the central nervous system in the brain and spinal cord. The autonomic nervous system is divided into two: the sympathetic and parasympathetic systems.</p> </div> <p class="body_text_top_space" id="yoga862"><strong>THE SYMPATHETIC NERVOUS SYSTEM</strong> This branch of the autonomic nervous system sends out nerve impulses, in response to perceived physical or psychological danger, that triggers the release of hormones including adrenaline and noradrenaline. These prepare the body for fighting the danger or fleeing from it (the “fight or flight response”) by stimulating an increase in heart rate and blood pressure, diverting blood to the skeletal muscles, and slowing the digestion and kidney function, among other reactions. These stress responses continue until the body fights or runs away or the parasympathetic nervous system becomes dominant. If the responses are not dispelled, over time they can damage the body and mind.</p> <p class="body_text_top_space" id="yoga863"><strong>THE PARASYMPATHETIC NERVOUS SYSTEM</strong> The other branch of the autonomic nervous system promotes rest, energy conservation, and the absorption of nutrients to maintain good health. It also supports the regular functioning of the cardiovascular, digestive, and excretory systems among other vital processes, and acts as an antidote to the “fight or flight response.” Practicing <a href="../Text/P042-043_Chapter002_Opener.xhtml">yoga asanas</a>, <a href="../Text/P176-177__Chapter003_Opener.xhtml">pranayama</a>, and <a href="../Text/P197__Chapter005_Opener.xhtml">meditation</a> activates this “rest and repair” branch of the autonomic nervous system.</p> <div class="pagebreak_after"/> <div class="txt_box2_full_width" id="yoga864"> <h4 class="txt_box2_header_ch02_new" id="yoga865">Sympathetic and parasympathetic activity</h4> <p class="txt_box2_content" id="yoga866">The two systems work in a complementary way. As the brain anticipates danger, the sympathetic neurons in the spinal cord release chemical nerve transmitters. These trigger target organs, muscles, and glands to prepare to deal with stress by reacting as shown below. When the parasympathetic nerves are stimulated, they gradually undo these responses.</p> <div class="landscape_large" id="yoga867"><img alt="image" id="yoga868" src="../Images/pg35.jpg"/> <div class="caption_head_box" id="yoga869">THE AUTONOMIC NERVOUS SYSTEM</div> <div class="caption_text_box" id="yoga870">The sympathetic system is important because it primes us to deal with stressful situations, promoting alertness and quick-thinking. When the parasympathetic system is in action after a period of sympathetic activity, it provides optimum conditions for good health.</div> </div> </div> <div class="container" id="yoga871"> <h3 class="b_head" id="yoga188">Yoga to balance the nervous system</h3> <p class="quote_text_width" id="yoga189">Structuring your asana practice in the following way can help to restore the balance between the sympathetic and parasympathetic nervous systems.</p> </div> <p class="quote_text_width_top_space" id="yoga190"><span class="running_text_medium">SUN SALUTATION</span> At the beginning of your asana session, practise <a href="../Text/P050-057_SunSalutation.xhtml">Sun salutations</a> to start reducing sympathetic nerve impulses.</p> <p class="quote_text_width_top_space" id="yoga191"><span class="running_text_medium">ALTERNATE MUSCLE STRETCHING AND RELAXATION</span> Then <a href="../Text/P058-059_SingleLegLifts.xhtml">practise asanas</a> that focus mostly on flexibility (see pp58–115), followed by appropriate relaxation poses. Alternating the slight muscle pain of stretching with relaxation stimulates the parasympathetic nervous system, helping you to relax.</p> <p class="quote_text_width_top_space" id="yoga192"><span class="running_text_medium">ALTERNATE MUSCLE CONTRACTION AND RELAXATION</span> Now you will do mostly short, intense <a href="../Text/P116-117_Cobra.xhtml">muscle contractions</a>, followed by conscious relaxation to prompt “rest and repair” impulses in the parasympathetic system.</p> <p class="quote_text_width_top_space" id="yoga193"><span class="running_text_medium">FINAL RELAXATION</span> During <a href="../Text/P192-193_FinalRelaxation.xhtml">Final relaxation</a>, your body is flooded with parasympathetic nerve impulses. When you return to a stressful environment your sympathetic nerve impulses may be stimulated again, but thanks to the strength of the parasympathetic “rest and repair” impulses you experience in your asana practice, they will have little effect on you.</p> <div class="txt_box2_break" id="yoga194"> <h4 class="txt_box2_header_ch02_new" id="yoga195">Muscle stretching and relaxation</h4> <p class="txt_box2_content_bottom" id="yoga196">Notice how any pain you feel in the muscles during the stretches disappears completely during the complementary relaxation pose. You are literally stretching the stress away.</p> <div class="landscape_large_box_new" id="yoga197"><img alt="image" id="yoga198" src="../Images/pg36.jpg"/></div> </div> <div class="txt_box2_break" id="yoga199"> <h4 class="txt_box2_header_ch02_new" id="yoga200">Muscle contraction and relaxation</h4> <p class="txt_box2_content_bottom" id="yoga201">Some asanas demand more dynamic muscle work. When followed immediately by an appropriate relaxation pose, you stimulate the parasympathetic nervous system.</p> <div class="landscape_large_box_new" id="yoga202"><img alt="image" id="yoga203" src="../Images/pg36_1.jpg"/></div> </div> </div> </body> </html>